Microwave Breakfast Burritos

serves 4

 

INGREDIENTS

1 small onion, chopped

1 medium red pepper, chopped

1 medium green pepper, chopped

2 oz. grated cheese

1 15 oz. can black beans, rinsed and drained

1 teaspoon olive oil

4 large eggs, beaten well

¾ teaspoon cumin, or more to taste

¼ teaspoon black pepper, or more to taste

½ teaspoon salt, or more to taste

4 (8 inch) whole wheat flour tortillas

¼ cup fresh cilantro or parsley, chopped (optional)

 

INSTRUCTIONS

  1. Place chopped onion in microwave safe container. Drizzle with olive oil and toss to coat. Sprinkle with salt. Microwave for 5-7 minutes. Stir and microwave for 2-3 minutes more until tender. Put onions in bowl and cover.
  2. Place chopped peppers in microwave safe container with 2 tablespoons of water. Microwave 2 minutes per cup until crisp tender. Add to bowl with onions.
  3. Place eggs in microwave safe container and microwave for 2 minutes. Stir with fork or whisk and microwave for 1-3 minutes more in 30 second intervals, stirring with fork to break up clumps.
  4. Add scrambled eggs to onions and peppers. Mix in cumin, salt, pepper, and black beans.
  5. Heat tortillas in microwave for 10 seconds.
  6. Assemble each tortilla by spreading a quarter of egg mixture topping with ¼ of cheese, a few spoonfuls of salsa and 1 tablespoon of chopped cilantro or parsley, if using, on each tortilla.
  7. Fold bottom of tortilla partially over filling and roll sides to form burrito shape.

 

NOTE: Burritos can be frozen for up to one week. Wrap tightly in plastic wrap, cover with aluminum foil, and freeze. To reheat, remove foil and plastic. Microwave 2 – 3 minutes, turning as needed.

NUTRITIONAL INFORMATION

1 burrito per serving, 1 serving contains: Calories (kcal) 376, Fat (g) 11

Saturated Fat (g) 3, Cholesterol (mg) 220, Carbohydrates (g) 50

Dietary Fiber (g) 11, Total Sugars (g) 6, Protein (g) 21, Sodium (mg) 745